training-core | commute

Hours Sleeping	6	Time of Day	gym – 5:30 AM
Body Weight		Body Fat
Distance	12 miles	Power
Time		Speed
Total Ascent		Max

Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	9:30 AM – massage
Workout Type	active recovery
Weather	upper 40s, wet, windy
Course	rubber band walk 3x across the aerobics studio ball hip raisers 3x20 ball leg extensions 3x20 plank 3 min, 2 min each side roman chair knee lifts 3x40 hip abductor 3x30 – 100 lb push-ups - 20
Results
Equipment	Town Bike
Clothing

Decided to mix it up for my core routine today and went back to some older exercises. It felt good so I'm guessing I should do this more often. That sideways rubber band walk is great!

Saw my LMP again today and I gotta say, this is spoiling me... when you can walk in, say what is going well and what is not going so well and then have someone work on just what you need? Fantastic. Thank god for insurance.

ASIDE – I was talking to some friends the other day about how interesting it is that when you get older you (read: me) need to do so much preparatory/maintenance work just so you can do the stuff you like to do. I have to do gobs of core work so my back can tolerate riding and now I have to stretch and roll my IT band and get massage so I can run. Today, because I added an exercise, my core routine took me 40 minutes! And I wasn't exactly dorking around. It consistently takes me 30 minutes. Throw in some stretching and you are suddenly doing one hour of work just so you can work out. Nice. Not.

It was WINDY on the ride home. But because it was not so cold it was also really fun. Besides, a good portion of my ride is sheltered so I got to watch the trees bend and shit fly cross the road but not get blown into the ditch. In the dark with a little bit of rain this is kinda exciting.